Strength Training week 24

Hi!

Das war Woche 24.../That was week 24...

Tuesday, 09.06.2015 -> HIIT-Zirkeltraining

Wednesday, 10.06.2015
*DB=Dumbbell; BB=Barbell

> SZ-Bar Curl - 3 x 10 reps (7,5kg)
> BB-Front Raise - 3 x 10 reps

> Rope Pull Down (Cable Tower) - 3 x 12 reps (12-15kg)
> One Arm DB Row - 3 x 10 reps (16kg)

> Lateral Pull Down - 3 x 10 reps (30kg)
> Chest Press - 3 x 10 reps (14kg)

> Reverse Squat with DB - 2 x 10 reps + 1 x 20 reps (24kg)
> Triceps Extension with DB - 3 x 10 reps (10kg)

> V-Up to Overhead Press - 3 x 8 reps (8kg)


Thursday, 11.06.2015 -> MTB-Tour-W4tel-Zwettl/Kamp


Friday, 12.06.2015

> BB Front Squat -  3 x 10 reps (20kg)
> Weighted Walking Lunges - 3 x 15 reps (20kg BB-Disc)

> Calf Raises (SmithMachine) - 3 x 30 reps (35kg)
> Romanian Deadlift - 3 x 10 reps (40kg)

> Cable Adductors (Cable Tower) - 3 x 10 reps/each side (10kg)
> Heavy Squats with DB - 3 x 10-15 reps (24kg)

> Back Lunge and Twist with DB - 3 x 10 reps/alt. (12kg)
> Butt Kickback (Cable Tower) - 3 x 10 reps/each side (15kg)

> Hip Thrusters (SmithMachine) - 3 x 10 reps (50kg)


Saturday, 13.06.2015 -> swimming and relaxing


Sunday, 14.06.2015 -> HIIT-NWOD #36